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Weight Loss Exercise

Build Muscle Using Circuit Training



If you want to build muscle using circuit training then you have to know that circuit training  is one of the most time efficient and strenuous types of workouts that you can do, but is very effective for building endurance and mass at the same time, and if you want to lose some fat then this type of workout also can’t be beat.

All circuits are comprised of three components.

  • Exercise movements: free weights, body weight, speed, power, or sport based (such as punching drills).
  • Repetitions: ordinarily in the higher ranges (12-50) to increase lactic build up, but lower and medium rep ranges (or a fusion of all three) are great for weight loss and building muscles.
  • Rest intervals: kept short to stimulate a state which stimulates the output of the male growth hormone and anaerobic fitness.

What to Watch When Circuit Training

Working out more often than not incorporates the initial few warm up drills to get the heartbeat raised, followed by carrying out as many repetitions as you can in a specified time frame (or maybe a determined number of reps) at every station, along with a rest interval of 5-20 seconds between each station, until such time as one particular circuit is carried out. If your muscle training program is not giving you the results you really want, and you are struggling to develop muscle size and definition, you may ought to kick start your progress all over again with circuit training. You could find it tricky to start with, but shortly after that you will have raised your strength and fitness levels above your expectations.

In case you are already experienced with lifting weights, the stimulus from high repetition circuit training is unlikely to be good enough to activate strength increases. Include instability as a substitute for doing exercises using a fixed surface, like the floor or a bench, use an exercise ball to make your body and muscles continue to work harder so as to keep balance.

How to Build Muscle using Circuit Training

Build Muscle Using Circuit Training

Build muscle using circuit training

To boost the potential to build muscle using circuit training, a strength and fitness circuit can be devised. This may be done by introducing exercises from a strength training programme and performing them back-to-back with exercise movements from a calisthenics program. For example, complete a set of dumbbell squats in the 6-15 rep range. End the set 2 or 3 repetitions prior to reaching failure. This is quickly followed by 10-15 reps of step ups. Build muscle using circuit training by constantly overloading your muscles and making sure that you have nothing left at the end of each set.

The secret to a decent figure is excellent muscle development plus low body fat. Make use of the Kettlebell swing to develop your leg muscles and incorporate it in a metabolic resistance training workout this way:

  1. Kettlebell swing
  2. Hip Extensions
  3. Kettlebell swing
  4. One Leg Lying Cable Knee Raise
  5. Kettlebell swing
  6. Dumbbell Pullover
  7. Kettlebell swing
  8. Reverse Grip Smith Machine Bent Over Row
  9. Behind The Back Barbell Shrug

You may need a couple of circuits using sub-maximal weights at the start. Make sure to determine what resistance you can expect to handle following a few loosen up rounds. Because every single movement triggers your body in a different way, you can actually work at a fast tempo. This helps to develop muscle size and definition and get rid of fat. Unlike low intensity cardiovascular exercise that eats up muscle, using weights like this forces your body to pack on muscle mass and to reduce excess adipose (or fat) tissue.

It’s essential to have a record of the weight loads used as well as rest periods. Endeavor to boost intensity each and every training session.On completing every round, take a breather for about 15-40 seconds and after that start another circuit. If you wish to shed extra pounds, shorten rest periods, but still train with big weight loads always.

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Weight Loss Exercise

Women’s Weight Training Tips | Women’s Weight Training Tips

Women’s weight training tips such as muscle building and strength training is a great way for women to lose weight and tone up. Building muscle has many benefits. Building muscle will increase your metabolic rate and burn fat faster. Also, as women age, it is even more important to do an activity that is good for the bones and weight training is one such activity. So it’s important in incorporate both muscle and strength training into your exercise routine.

Women’s Weight Training Tips

Womens Weight Training Tips

Women’s Weight Training Tips

Three times a week. Most important Women’s weight training tips is that just like in any other kind of exercise, it must be done at least three times a week in order to make it more effective in delivering your desired results. Three times is the ideal number because more than three times would not allow proper time for your muscles and your body to recover and heal.

Weight-Cardio intervals. The key to an effective workout is having intervals. You can’t live on jogging or weight training alone. A successful workout should be comprised of both. Women require more effort in maintaining their physique or in burning fat as compared to men, and a proper workout consisting of both weight training and cardio is necessary. Cardio and weight training work hand in hand to burn fat, speed up the metabolism, and increase endurance and resistance.

Gradually increase amount of weight over time. Once your body gets used to a 5 pound weight it will not be as effective. The point of slowly increasing your weights is to challenge your body. The number of reps and sets can be easily adjusted to accommodate your capability to lift a certain weight level as well.


Stretch and cool down after weight training. In order to avoid cramping and to help your muscles relax after working so hard it’s important to stretch the whole body and have a proper cool down after weight training.

Studies have shown that lifting weights builds up your bones, increases your metabolism, reduces body fat, and improves balance. When you start a weight lifting program it is important to set goals, learn proper technique, be consistent, work all of your muscle groups and always be patient with yourself. Building muscle takes time usually 4 to 6 weeks before you start to notice any changes. Use these women’s weight training tips to help you get started on your journey today to become fit and healthy no matter what your age.


Categories
Weight Loss Exercise

Women’s Weight Training Tips




Muscle building and strength training is a great way for women to lose weight and tone up. Building muscle has many benefits. Building muscle will increase your metabolic rate and burn fat faster. Also, as women age, it is even more important to do an activity that is good for the bones and weight training is one such activity. So it’s important in incorporate both muscle and strength training into your exercise routine.

Women’s Weight Training Tips

1. Three times a week. Just like in any other kind of exercise, it must be done at least three times a week in order to make it more effective in delivering your desired results. Three times is the ideal number because more than three times would not allow proper time for your muscles and your body to recover and heal.

2. Weight-Cardio intervals. The key to an effective workout is having intervals. You can’t live on jogging or weight training alone. A successful workout should be comprised of both. Women require more effort in maintaining their physique or in burning fat as compared to men, and a proper workout consisting of both weight training and cardio is necessary. Cardio and weight training work hand in hand to burn fat, speed up the metabolism, and increase endurance and resistance.

3. Gradually increase amount of weight over time. Once your body gets used to a 5 pound weight it will not be as effective. The point of slowly increasing your weights is to challenge your body. The number of reps and sets can be easily adjusted to accommodate your capability to lift a certain weight level as well.

4. Stretch and cool down after weight training. In order to avoid cramping and to help your muscles relax after working so hard it’s important to stretch the whole body and have a proper cool down after weight training.

Studies have shown that lifting weights builds up your bones, increases your metabolism, reduces body fat, and improves balance. When you start a weight lifting program it is important to set goals, learn proper technique, be consistent, work all of your muscle groups and always be patient with yourself. Building muscle takes time usually 4 to 6 weeks before you start to notice any changes. Use these women’s weight training tips to help you get started on your journey today to become fit and healthy no matter what your age.